Hormonal
16 weeks of high-intensity strength training improves muscle quality and whole-body insulin sensitivity in older Hispanic adults with type 2 diabetes.
If you are an older adult with type 2 diabetes, incorporating high-intensity strength training three times a week for 16 weeks can significantly improve your muscle quality and insulin sensitivity. This approach may be more sustainable than endurance exercise for those who find cardio difficult or unappealing. Focus on progressive resistance using machines or weights, starting at 60-80% of your one-rep max and increasing intensity over time.
Strength training improved muscle quality and whole-body insulin sensitivity. Decreased inflammation and increased adiponectin levels were related with improved metabolic control.
Why this rating
Randomized controlled trial with a specific demographic, though sample size is moderate (n=62).
Source
Strength training improves muscle quality and insulin sensitivity in Hispanic older adults with type 2 diabetes
Naomi Brooks et al. · International Journal of Medical Sciences · 2007
DOI 10.7150/ijms.4.19
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